F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

No straying far from your cars

1

An experienced PAX of five gathered for this cool morning’s Circus Maximus.  As YHC is preparing this backblast, I realize I skipped the disclaimer altogether.  You would have thought that attorneys that posted this morning – representing 40% of those assembled – would have halted action to remind YHC of the necessity of providing the disclaimer.

The Thang:  COP with 30 x Invisible Jumpropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, and 15 x Arm Circles (forward and back/big and small).  Move about 25 feet to “flat ground” and complete five Burpees and 10 SSHs per minute for 5 minutes.

EMOM #1 – six minutes total, alternating between 20 x Kettlebell Swings in the odd minute and 20 x Around The World in the even minute.  Hit the sidewalk for 25 x Flutter Kicks.  Flip over for 10 x Incline Merkins (arms 45 degrees to straight), 10 x Incline Merkins (90 degrees to 45 degrees), then 5 x Incline Merkins (full).

EMOM #2 – six minutes total, alternating between 20 x Squats (with dangling weight) in the odd minute and 20 x Overhead Presses in the even minute.  Hit the sidewalk – first PAX member completes Sits and Press x 5 while other members knock out LBCs.  Continue Ring of Fire (Line of Fire) rotation until all have completed two sets.

EMOM #3 – four minutes total, alternating between 20 x Upright Rows in the odd minute and 20 x Two Handed Curls in the even minute.  Return to the sidewalk for 20 x Pullovers and 10 x Skull Splitters, then repeat.

Brief stretching session then COT.  Honeydo took us out.

Moleskin:  Nice work guys.  Good to see Earthworm and Honey Do return to the Circus.  Always good to see regular regulars Attila and Johnsonville.  J’ville had to drive himself this morning after White Deer left him waiting on the curb.  White Deer later shared a photo of a new 16kg kettlebell.  We guess this was delivered after 6:15 AM this morning.

The Punisher will temporarily move to 6:45 PM on Monday, October 16th.

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